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Tara Loader Wilkinson

An obsession with dietary supplements is a relatively recent trend, tied to a spike in social media promotion and a growing interest in longevity, and perhaps partly driven by the seductive idea of a “silver bullet” for an ageing population.
Supplements are a serious business: the global market is expected to more than double from US$203 billion last year to US$454 billion by 2035.
A-list celebrities Jennifer Aniston, Hailey Bieber, David Beckham, Joe Rogan and others endorse supplements that range from protein powders to longevity and brain health boosters.
Among the fastest-growing supplement categories are those that claim to support cognitive health, including nootropics such as creatine and omega-3 fatty acids, and adaptogens – herbs and plants thought to help the body resist stress.
Gut-health solutions and probiotics are also in high demand, as are beauty supplements such as collagen and hyaluronic acid that are said to boost skin health. Supplements in the form of gummies, powders and functional beverages have also made their way to supermarket shelves.

There is a market for children’s supplements worth billions of dollars, and it is growing.
In a largely unregulated industry with a plethora of untested claims, it is hard to determine which supplements make a real difference, or if you need them at all. We asked doctors in Hong Kong, London and the United States for their expert views.
Whole, nutrient-rich foods beat supplements
Dr Eugene Kwan, a general practitioner in Hong Kong, says nothing beats regular exercise, quality sleep, mental well-being and eating whole, nutrient-rich foods.
That said, he sees the potential value in three scientifically supported supplement options.
First on his list is vitamin D, which “plays a critical role in immune function, bone health and muscle strength”.
Kwan says 70 to 80 per cent of his clients in Hong Kong are not getting enough of it.

He also gives the nod to probiotics, live organisms found in certain foods that introduce “good bacteria” into your gut to help fight off “bad bacteria”. This leads to better gut microbiome balance, which positively influences digestion, immunity, inflammation and mental health, Kwan says.
He is a proponent of astaxanthin, a natural red pigment and antioxidant found in marine organisms such as algae. Studies have shown its links to improved skin health, cardiovascular support, exercise recovery, metabolic regulation and neuroprotection.
“Clinical evidence shows it can reduce stress better than other antioxidants, contributing to disease prevention and improved physical performance,” Kwan says.
Omega-3 fatty acids reduce inflammation

Trained as both a medical and naturopathic doctor, Dr Jean-Marc Sobczyk in London has more than 20 years of experience in integrative and longevity medicine, including 17 years as a family doctor.
In general, Sobczyk says he would “not bother taking” over-the-counter vitamins.
“They are often underdosed, poorly absorbed and contain the inactive form of those vitamins.”
Three he believes do make a difference are omega-3 fatty acids, vitamins D3 and K2, and magnesium.
“Omega-3 fatty acids are scientifically proven to reduce inflammation … and improve blood vessel health and brain function.”
Vitamins D3 and K2 – the K helps to increase vitamin D absorption – enhance immunity and support bone and cardiovascular health, Sobczyk says.
They also support hormone balance and may particularly benefit postmenopausal women’s bone health.

Magnesium deficiency is common – “and most of us need more of it as it regulates sleep, cell energy, insulin sensitivity and stress resilience”.
For men and older women, he would also recommend creatine to help maintain muscle mass.
Women may also benefit from NRF2, a liver support supplement that aids in the body’s detoxification process.
Adopt a ‘natural is best’ approach
Naturopathic doctor Renee Young, founder of the Young Naturopathic Centre for Wellness in the US state of California, has been in practice for more than 20 years, including as a healthcare strategist for the San Jose Sharks team in the National Hockey League.

She feels strongly about the growing market for children’s supplements. The best way to ensure a healthy childhood, she says, is with a colourful, whole-food diet and plenty of water, as good hydration often slips under the radar.
“This is the powerhouse for building strong, resilient bodies and brains,” she stresses.
Only occasionally does she suggest basic multivitamins and probiotics for children who have specific nutritional deficiencies due to their eating habits, allergies or hectic lifestyle.
Omega-3 supplements could be worth considering for cognitive development if kids are not eating much fish, she says, but other than that, she would be “extremely cautious”.
“Most trendy kids’ powders or gummies don’t have robust science behind them and can include a lot of sugar or unnecessary fillers,” Young says.
She adopts a similar natural-is-best approach for adults, but points to three supplements that are worth taking, including probiotics, which she says protect gut health – which controls mood, immunity and inflammation, she says.

She also sees the value of vitamin K2 for its role in helping to strengthen bones as we age.
Young is also a fan of selenium. “It functions as an antioxidant which supports thyroid function while protecting cells” from exposure to toxins.
There is much evidence that the antioxidant coenzyme Q10 can help protect against chronic disease, she says.
For women specifically, she suggests evening primrose oil supplements to help control hormone levels and improve skin health.
Keep iron and vitamin B and D levels in check
Dr Laurena Law has worked in Hong Kong and Australia for more than 26 years with a focus on women’s health and longevity. She says a healthy diet and good sleep routine rank higher than taking supplements.

Many people she sees are deficient in iron, vitamin D and vitamin B12.
“We often find iron deficiency even without anaemia symptoms,” Law says.
In populations with darker skin types who spend a lot of time indoors, a lack of vitamin D is common. Maintaining vitamin B levels is important – especially B12 in vegans or vegetarians.
“Low levels are associated with cognitive decline, neuropathy and increased cardiovascular risk.”
Iron is an important supplement for women, especially those with heavy periods, she suggests. Men can benefit from coenzyme Q10 for erectile dysfunction and creatine for improving strength.
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Supplements are a serious business, and the global market is expected to more than double from US$203 billion in 2024 to US$454 billion by 2035. Photo: Shutterstock

Dr Eugene Kwan is a general practitioner in Hong Kong. Photo: courtesy of Dr Eugene Kwan

Experts say a healthy diet rich in nutrients is better than taking supplements. Photo: Instagram/thekusnachtpractice 

Dr Jean-Marc Sobczyk says over-the-counter vitamins “are often underdosed, poorly absorbed, and contain the inactive form of those vitamins”. Photo: kusnachtpractice.com

Naturopathic doctor Renee Young says the best way to ensure a healthy childhood is with a colourful, whole-food diet and plenty of water. Photo: Dr Renee Young

“Most trendy kids’ powders or gummies don’t have robust science behind them and can include a lot of sugar or unnecessary fillers,” Young says. Photo: Shutterstock

Dr Laurena Law says a healthy diet and good sleep routine rank higher than taking supplements. Photo: Dr Laurena Law

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Hong Kong-based physician Dr Laurena Law. Photo: May Tse

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Health & Wellness

Health

The demand for supplements is high and continues to grow, but it can be hard to know what to take. We asked doctors for their advice


The demand for supplements is high and continues to grow, but it can be hard to know what to take. We asked doctors for their advice.


What are the best supplements? Expert advice on what works and what doesn’t

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}The demand for supplements is high and continues to grow, but it can be hard to know what to take. We asked doctors for their advice

The demand for supplements is high and continues to grow, but it can be hard to know what to take. We asked doctors for their advice